Copper Supplements

Facts About the Supplement Copper

Did you know the metal pennies are made with could be important to your health? Although the supplement copper is just a trace mineral and only required in very small amounts by the body, it is involved in the healthy and proper functioning of a number of very important processes.But since you don't want to eat pennies, how exactly do you get copper in your diet? Try a copper supplement. You just may find that your bones, immune function and even skin and hair will benefit. Plus: Test your supplement IQ with our quiz...

What Is Copper?This trace mineral is a metal which you might associate with coins or cookware, but it’s actually also a dietary nutrient required for a healthy body. The supplement copper is found mainly in two food sources that American’s don’t generally eat very often – liver and oysters.

These two foods are the most abundant sources, but the trace mineral is also found in rather small amounts in a number of other foods, including artichokes, avocados, bananas, garlic, legumes, mushrooms, nuts and seeds, potatoes, prunes, radishes, soy products, tomatoes, and whole grains.

However, you’d have to eat an excessive amount of these foods to get your daily copper requirements. For example, six whole avocados could supply the 3 mg of copper you need daily, but that’s a lot of guacamole for one person. As such, copper supplements are usually required to obtain a sufficient amount of this mineral daily.

How Does Copper Work?Copper is required by the body to produce certain enzymes, such as Superoxide Dismutase, a very powerful antioxidant. It’s also used to build various proteins, such as collagen, which is used to build in connective tissue, bones and skin. Copper also helps the body use its stored iron, a mineral that is very important in red blood cell production, and may also play a vital role in proper immune function and fertility.

Seeking a good treatment for healthy skin and hair? Copper plays a role in producing melanin, a dark pigment found in hair and skin, as well as in the eyes.

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Deficiency of copper can produce irregular coloring in the skin, hair and eyes, so proper daily intake is important to beauty maintenance.

Not only does copper play a daily role in the body, it may also be a factor in preventing and treating a number of medical conditions. Studies are showing that the copper supplement may actually provide protection against free radical damage, a leading factor in cell damage that can lead to more serious conditions, such as cancer and heart disease.

It can also be of help to the heart by helping to steady high blood pressure and irregular heart beat, and by helping to keep cholesterol at a healthy level.

New evidence is showing that copper supplement may also be important in the prevention of osteoporosis, a disease that affects more than 10 million Americans, most of whom are women.

In fact, one study of healthy women between the ages of 45-56 gave some promising results. Of the study participants, those who took 3 mg of copper supplement each day had no change in mineral bone density, while those on a placebo had considerable bone density loss. Maintaining bone density is the number one way to stop osteoporosis.

How Can I Make The Most Out Of Copper?Adults should be getting between 1.5 and 3 mg of copper daily to maintain proper health, although there is no RDA for copper.

Food sources abundant in copper, such as liver and shellfish, are not typically consumed in the American diet, so supplementation should be considered.

Although deficiency is rare, it can still happen. People with digestive tract disorder, such as those with Crohn’s or celiac disease, have a hard time absorbing copper and should supplement under the care of their physician.

If you regularly use antacids, your need for copper may be higher as well, as these can interfere with the body’s ability to absorb copper. Long-term use of zinc, another essential mineral, can block the absorption of copper, so it is important that you regulate your copper intake to ensure a proper dosage daily.

Toxicity of copper is also extremely rare, and can be prevented by sticking to the daily recommendations for copper, and not going over 3mg/day. People who took 10 mg of copper at once reported muscle pain, nausea and upset stomach.

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